Deadlift
3-3-3
Rest as needed
21-15-9
Power Clean 135/95
Kipping Pull Up
Please take time to sign up for classes. Its quick, easy, helps us to serve you better and it reserves your spot in the class.
Afternoon classes will be cancelled on Saturday this week as we will all be headed down to Threshold’s 2 year anniversary. The 9am class and 9am kids class will still be happening.
6 pm Class is open to the public today!
mainsite WOD
40 dubs
30 box jumps 24″
20 kb swings 1.5 pood
5 rounds
13:56 with room to boogie.
30 minutes practicing handstands/hand walking, bar muscle ups, non false grip ring muscle ups, l sit to shoulder support on paralettes.
GymNastics is fun.
1 hi-bar prowler push with 20# + Dom
250, 285, 320: 3 x 3 x 3
8:38 RX with some “bigass holes in my hands”
Gymnastics 40 minutes
DL 3-3-3 (70-80-90%)
265
325
365(+2)
185 Powerclean
Fat bar deadhangs
12-9-6
about 30 or more mu’s n.f.t.
50 ghd’s n.f.t.
Bench- 155×10,185×8,205×6,225×4
DL- 240×3,270×3,305×3+3
Finisher Rx- 9:04- not ready for fast cleans from the ground
DL 165×3 185×3 205×5
Row 2K: 8:03
Bench
worked up to 265×8
weighted GHD’s at 15#
Back extensions
3×10